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Eat more when you are lifting heavy because you will be taxing your system of alot more substrates (that's providing you are training at the correct intensity) Calorie surplus diet will allow you to do that, and because your GLUT-4 receptors are alot more sensitive to shunting substrates back into your cells.
You're going to need to cut down on calorie intake for some days anyways, so why not do it on the days where your muscles are less active?
I have said it before, but I'll say it again, higher caloric intake 2 calories per lb of bodyweight on weight training days, and lower caloric intake 2 calories per lb of bodyweight. You don't want to drop your caloric intake all of a sudden because your feelings of satiety will increase from the big jump.
When I said cardio day, I really should have said light aerobic training... It really makes no fuckin sense to do 45 minute cardio session especially if your goal is still to retain lean muscle mass along the way.
just my 0.02
I don't understand the part where you said to intake 2 calories per lb of bodyweight for both higher and lower caloric intake... Unless you meant to say intake more/less than 2 calories per lb of bodyweight for the respective training days.
As for the GLUT-4 receptors being more sensitive to "shunting substrates back into your cells". You will only be able to "shunt" x amount into the cells. Surplus calories during a training day won't mean the cells' capacity will have increased.
Having a meal immediately after a workout will be suffice, as opposed to eating an extra 500 calories that day. If you are hungry, then sure, eat. Your body will tell you if you need more calories.
Lol or maybe you just don't know wtf you're talking about, as usual?
BRB giving out nutritional advice when I don't know how to count my macros. Posted via RS Mobile
Hey jayare, you a IFBB pro bodybuilder bro?
Because if you were, I'd highly suggest fiddling around with this new calorie/macronutrient calculator for a few hours. You can download it from the app store for only 1.99! It's so accurate you can use it to calculate the exact macronutrient proportions you need to stay lean and cut. Make sure you don't go over by 0.5 of a calorie though! Because it will definetly take its toll on your 10% bodyfat percentage.
I don't think i've ever said not to count your macros, or I wouldn't have suggested doing the 2calorie per bodyweight thing in the first place right? It's when people become calorie nazis, that just irritates the heck out of me. Do your estimations and such, but don't spend your whole life on that shit trying to figure out where you went wrong with your calculation...
There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
I don't understand the part where you said to intake 2 calories per lb of bodyweight for both higher and lower caloric intake... Unless you meant to say intake more/less than 2 calories per lb of bodyweight for the respective training days.
As for the GLUT-4 receptors being more sensitive to "shunting substrates back into your cells". You will only be able to "shunt" x amount into the cells. Surplus calories during a training day won't mean the cells' capacity will have increased.
Having a meal immediately after a workout will be suffice, as opposed to eating an extra 500 calories that day. If you are hungry, then sure, eat. Your body will tell you if you need more calories.
high calorie days on heavy resistance days. increase by 2-3 calories per lb of bodyweight. low calorie days on light/rest days to facilitate the weight loss.
Yep, a cell's capacity isn't related to insulin sensitivity at all. What I was hinting at, was that you can take advantage of this sensitivity, and up your calorie intake during this time so that your blood plasma glucose levels won't fluctuate too high as opposed to say, during a light workout day or during a rest day. If he wants to build lean muscle, he HAS to eat, and what I was just sort of recommending is to have these high calorie meals during his heavy resistance days, and building on what you have said, after a workout.
If you think about it we're actually really just thinking along the same lines
There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
Last edited by instantneedles; 10-25-2012 at 11:29 PM.
is that the same retard that kept hating on me because I said me and red_sir had a beast workout.
Quote:
Forget bulking or cutting. Unless you're preparing for a specific competition, all-out bulks followed by drastic cuts don't get you very far. For most, slow but steady body recomposition – gaining lean muscle mass and minimizing body fat – is a better long-term strategy.
Because if you were, I'd highly suggest fiddling around with this new calorie/macronutrient calculator for a few hours. You can download it from the app store for only 1.99! It's so accurate you can use it to calculate the exact macronutrient proportions you need to stay lean and cut. Make sure you don't go over by 0.5 of a calorie though! Because it will definetly take its toll on your 10% bodyfat percentage.
I don't think i've ever said not to count your macros, or I wouldn't have suggested doing the 2calorie per bodyweight thing in the first place right? It's when people become calorie nazis, that just irritates the heck out of me. Do your estimations and such, but don't spend your whole life on that shit trying to figure out where you went wrong with your calculation...
Bro, I will kick your barbell the next time you deadlift
Quote:
Originally Posted by LC21
jayare604, RS's resident troll.
Do you even lift?
Quote:
Originally Posted by Meowjin
is that the same retard that kept hating on me because I said me and red_sir had a beast workout.
feels reassuring.
Actually, you claimed to be a beast, when you have the same lowerbody stats as HarryWang. But don't worry bro, I benched 170lbs the other day, I'm a beast too
Bro, I will kick your barbell the next time you deadlift
Do you even lift?
Actually, you claimed to be a beast, when you have the same lowerbody stats as HarryWang. But don't worry bro, I benched 170lbs the other day, I'm a beast too
W000T, time to use that "beastly" leg strength of yours
There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
Actually, you claimed to be a beast, when you have the same lowerbody stats as HarryWang. But don't worry bro, I benched 170lbs the other day, I'm a beast too
high calorie days on heavy resistance days. increase by 2-3 calories per lb of bodyweight. low calorie days on light/rest days to facilitate the weight loss.
Yep, a cell's capacity isn't related to insulin sensitivity at all. What I was hinting at, was that you can take advantage of this sensitivity, and up your calorie intake during this time so that your blood plasma glucose levels won't fluctuate too high as opposed to say, during a light workout day or during a rest day. If he wants to build lean muscle, he HAS to eat, and what I was just sort of recommending is to have these high calorie meals during his heavy resistance days, and building on what you have said, after a workout.
If you think about it we're actually really just thinking along the same lines
We may be thinking along the same lines, but I'm speaking in layman's terms. 95% of people on here won't know what the heck you're talking about regarding glut-4 and blood sugar etc. The only reason I have some idea of what you are talking about is because I did my undergrad in HKIN, and even then I am not sure if you are just spitting out what you read from bb.com or any off the rack body building magazine... or better yet something off a bottle you bought from popeye's.
You say you get annoyed by people who count calories to the tee, yet you reply with a response regarding blood glucose plasma, and insulin sensitivity.
And you still never clarified the numbers of high/low calorie days. Increase by 2-3 calories per lb of bw for a high intake day? Increase 2-3 of from what? If you simply do the calculation... 2 lb per bw for someone who is 200 lbs is only 400 calories.. or do you mean, that would be added on top of their regular daily caloric intake? What would you suggest their baseline caloric daily intake be? Simply, times their body weight by 10, so 2000?
I think he means BMR + (2 to 3) X bodyweight. so 200lb person would be 400-600 excess on lifting days and 4-600 deficit on rest days.
I took that from reading his post, dont know if Im right in interpreting either
We may be thinking along the same lines, but I'm speaking in layman's terms. 95% of people on here won't know what the heck you're talking about regarding glut-4 and blood sugar etc. The only reason I have some idea of what you are talking about is because I did my undergrad in HKIN, and even then I am not sure if you are just spitting out what you read from bb.com or any off the rack body building magazine... or better yet something off a bottle you bought from popeye's.
You say you get annoyed by people who count calories to the tee, yet you reply with a response regarding blood glucose plasma, and insulin sensitivity.
And you still never clarified the numbers of high/low calorie days. Increase by 2-3 calories per lb of bw for a high intake day? Increase 2-3 of from what? If you simply do the calculation... 2 lb per bw for someone who is 200 lbs is only 400 calories.. or do you mean, that would be added on top of their regular daily caloric intake? What would you suggest their baseline caloric daily intake be? Simply, times their body weight by 10, so 2000?
i'm going more and more indepth as your questions beg to differ.
I'm pretty sure I did clarify the number of high/low calorie days. High calorie days on heavy resistance training, low calorie on rest days/light aerobic training.
When I say 2-3 calorie INCREASE I'm pretty sure I do mean a higher value compared to a baseline value or it wouldn't be an increase would it?
No, I'm not going to explain how to do a calorie count because that wasn't the point of the comment I had made in the first place.
Last of all, I was talking about insulin sensitivity in regards to timing of the meals and why it would be beneficial to eat higher calories postworkout, not relating at all to the usage of made-up offthecharts calorie count calculators and the over-compulsive drive to stay consistent with each individual calorie
Don't think I'm going to go any further with this, because anything else we say is just going to be a wide array of facts.
And I could guess right from the start that you probably would have done a degree in kinesiology/nutrtion. Small world eh? Where'd you grad from?
There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
i'm going more and more indepth as your questions beg to differ.
I'm pretty sure I did clarify the number of high/low calorie days. High calorie days on heavy resistance training, low calorie on rest days/light aerobic training.
When I say 2-3 calorie INCREASE I'm pretty sure I do mean a higher value compared to a baseline value or it wouldn't be an increase would it?
No, I'm not going to explain how to do a calorie count because that wasn't the point of the comment I had made in the first place.
Last of all, I was talking about insulin sensitivity in regards to timing of the meals and why it would be beneficial to eat higher calories postworkout, not relating at all to the usage of made-up offthecharts calorie count calculators and the over-compulsive drive to stay consistent with each individual calorie
Don't think I'm going to go any further with this, because anything else we say is just going to be a wide array of facts.
And I could guess right from the start that you probably would have done a degree in kinesiology/nutrtion. Small world eh? Where'd you grad from?
I just wanted clarification in what you meant because it wasn't clear by just reading your initials posts, that's all.
IMO, you should try to put on the most amount of muscle possible. this will increase your BMR which will make it ultimately easier to lose fat
do relatively high volume with heavy weights i.e. i recommend 5x5
and fuck cardio, sprints and plyos all the way
Your BMR statement makes sense, but increasing the the weight wouldn't increase the "volume"... increasing reps would. 5 sets of 5 reps of 100 lbs = 2500 lbs lifted. If you did a lighter weight, more reps, same amount of sets. You would life a lot more "total" weight. On average, optimal hypertrophy is gained through rep rages of 8-12. anything lower or higher would be tapping into different energy systems. Although, you would obviously gain some muscle no matter what kind of rep range you do.
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